Comparing Nutrients in 100 grams Baked Acorn Winter Squash VS Mashed Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Baked Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.93% 56kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	6.76% 8.8g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2% 1.12g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	0.62% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	6.06% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	2.75% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	7.22% 6.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.6% 0.93mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	6.35% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.43% 45mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	7.74% 263mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.42% 89.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Acorn Winter Squash vs Mashed Acorn Winter Squash:

• Baked Acorn Winter Squash has 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• While Boiled and Mashed Acorn Winter Squash contains 2 times more Vitamin A than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Acorn Winter Squash vs Mashed Acorn Winter Squash:

• Baked Acorn Winter Squash has 1.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Boiled and Mashed Acorn Winter Squash have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Acorn Winter Squash has 1.6 times more Energy, 1.7 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.